Delicious Buddha Bowl with Quinoa and Vegetables: A Wholesome Recipe for Balanced Meals

When I think of a Buddha bowl, I picture a vibrant, wholesome meal that’s as beautiful as it is delicious.

Originating from the concept of “food for the soul,” these bowls are all about balance and nourishment, combining grains, veggies, and proteins in one colorful dish.

It’s a fantastic way to enjoy a variety of flavors and textures in every bite.

Ingredient List

To create a nourishing Buddha bowl with quinoa and vegetables, gather the following ingredients:

• Quinoa
  1 cup quinoa
  Rinsed and drained
• Water or Vegetable Broth
  2 cups water or vegetable broth
• Vegetables
  1 cup cherry tomatoes halved
  1 cup cucumbers diced
  1 cup bell peppers diced
  1 cup spinach or kale chopped
  1 avocado sliced
• Protein
  1 cup chickpeas drained and rinsed
• Dressing
  3 tablespoons olive oil
  2 tablespoons lemon juice
  1 teaspoon Dijon mustard
  Salt and pepper to taste
• Toppings
  ¼ cup feta cheese crumbled (optional)
  ¼ cup fresh parsley chopped
  ¼ cup sunflower seeds or nuts

Step-by-Step Instructions

1. Cook the Quinoa
   Start by rinsing 1 cup of quinoa under cold water in a fine-mesh strainer. This helps remove any bitterness. In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth for more flavor. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and cover the saucepan. Simmer for about 15 minutes or until all the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff the quinoa with a fork before serving.
2. Prepare the Vegetables
   While the quinoa is cooking, wash and chop your choice of fresh vegetables. I usually go for a mix of bell peppers, cucumbers, carrots, cherry tomatoes, and broccoli. Aim for about 3 cups of mixed veggies. For the broccoli, steam it for about 3-4 minutes until it’s tender but still vibrant green. This adds a nice crunch to the bowl.
3. Roast the Chickpeas
   Preheat your oven to 400°F. Rinse and drain one can of chickpeas. Pat them dry with a kitchen towel to remove excess moisture. Toss the chickpeas with a drizzle of olive oil, a teaspoon of paprika, and a pinch of salt. Spread them in a single layer on a baking sheet and roast for 25-30 minutes, shaking the pan halfway through, until they are golden and crispy.
4. Make the Dressing
   In a small bowl, whisk together 3 tablespoons of olive oil, the juice of 1 lemon, 1 minced garlic clove, salt, and pepper to taste. This simple dressing brings everything together and adds a zesty flavor.
5. Assemble the Buddha Bowl
   In your serving bowl, layer the fluffed quinoa as the base. On top of the quinoa, arrange the steamed broccoli, roasted chickpeas, and the chopped fresh vegetables. Drizzle the dressing generously over the top.
6. Add Optional Toppings
   For extra flavor and texture, I like to sprinkle some crumbled feta cheese, fresh parsley, and a handful of sunflower seeds or nuts over the bowl. This elevates the dish and makes it even more satisfying.

Recipe Notes & Variations

When making my Buddha bowl with quinoa and vegetables, I love experimenting with different flavors and textures. Here are some notes and variations that can enhance your bowl:

Quinoa Alternatives

If you want to switch things up from quinoa, consider using farro, brown rice, or even cauliflower rice. Each option gives a unique taste and texture that pairs well with the vegetables.

Vegetable Choices

Feel free to customize the vegetables based on what’s in season or what I have on hand. Some delicious options include roasted sweet potatoes, kale, spinach, zucchini, or beets. I find that mixing both raw and cooked vegetables creates a delightful contrast.

Protein Options

While chickpeas are a fantastic source of protein, I sometimes add grilled chicken, tofu, tempeh, or black beans for a different protein boost. You can also sprinkle some edamame for an extra pop of color and flavor.

Dressing Variations

The dressing is versatile too. I often switch out the olive oil for sesame oil for a nutty flavor or add tahini for a creamier texture. You can also experiment with fresh herbs like basil or cilantro blended into the dressing for an added layer of freshness.

Topping Suggestions

For toppings, I love incorporating avocado slices for creaminess or a dollop of hummus for added richness. Sliced green onions, spicy sriracha, or a sprinkle of nutritional yeast can also add a nice kick and enhance the overall flavor profile.

Meal Prep Tips

If I’m short on time during the week, I prepare extra quinoa and roasted vegetables ahead of time. Storing them separately allows me to quickly assemble my Buddha bowl for meals throughout the week.

Serving Suggestions

For a heartier meal, I sometimes serve my Buddha bowl over a bed of greens such as arugula or mixed greens. This adds a fresh crunch and increases nutrient density.

Serving Suggestions

When it comes to serving my Buddha bowl with quinoa and vegetables, I love to keep it colorful and enticing. Here are some of my favorite serving suggestions to make the meal even more delightful.

1. Layering for Visual Appeal
   Start by placing a bed of fluffy quinoa in the center of a large bowl. I then arrange my fresh vegetables around the quinoa for a beautiful presentation. This not only looks appetizing but also allows each ingredient to shine.
2. Experiment with Greens
   For a refreshing touch, I often serve my Buddha bowl over a layer of mixed greens. Spinach or arugula adds a crisp texture and enhances the nutritional value.
3. Bold Toppings
   I sprinkle on a generous amount of toppings to boost flavor and texture. Crumbled feta, sliced avocado, or roasted nuts create a crunch that contrasts beautifully with the soft vegetables and quinoa.
4. Flavorful Sauces
   A drizzle of dressing elevates the entire dish. I like to use a simple tahini sauce or a zesty lemon vinaigrette for extra pizzazz. You can also try spicy sriracha for a kick!
5. Add More Protein
   To make the bowl heartier, I often include an additional protein source. Grilled chicken or marinated tofu makes it more filling and satisfying.
6. Serve Chill or Warm
   Depending on my mood, I might serve the Buddha bowl warm or chilled. A chilled bowl is perfect for hot days, while a warm bowl feels cozy and comforting during cooler months.
7. Optional Side Dishes
   Sometimes, I enjoy pairing my Buddha bowl with a side of whole-grain pita or a small soup. This makes for a balanced meal that’s delicious and nourishing.

Nutrition Information

Here’s a breakdown of the nutritional components of my Buddha bowl featuring quinoa and vegetables.

This meal is packed with essential nutrients that support a balanced and healthy diet.

Nutrient	Amount per Serving
Calories	450
Protein (g)	15
Carbohydrates (g)	60
Dietary Fiber (g)	12
Total Fat (g)	18
Saturated Fat (g)	3
Sugar (g)	5
Sodium (mg)	150

• Quinoa: A complete protein containing all nine essential amino acids. It’s also gluten-free and rich in fiber.
• Vegetables: Fresh vegetables provide a variety of vitamins and minerals, contributing to overall health and well-being.
• Chickpeas: A great source of plant-based protein and fiber, chickpeas help keep you full and satisfied.
• Dressing: Using healthy fats from olive oil can aid in nutrient absorption and contribute to heart health.

This Buddha bowl offers a colorful array of flavors and nutrients, making it not only a feast for the eyes but also a wholesome addition to my meal rotation.

Conclusion

I hope you’re as excited as I am to dive into the world of Buddha bowls. They’re not just a feast for the eyes but also a delicious way to nourish your body.

With endless possibilities for customization you can make each bowl unique to your taste and dietary needs.

Whether you stick with the classic quinoa and veggies or experiment with different grains and toppings there’s no wrong way to create your perfect Buddha bowl.

So grab your favorite ingredients and let your creativity shine.

Enjoy every colorful bite and remember that healthy eating can be both fun and satisfying!

Print